“Hopefully No Penalties… “

Posted: May 19, 2017 in Uncategorized

Hold/Hang On Tight!!!

Hopefully… You’ll Have No Penalties… Hopefully…

Say Good Bye To Your ForeArms…

Happy Friday!!!

ALRIGHT… HERE WE GO!!!

Strength… Rest Day!!!

MetCon…

For Time:

40 1 Arm DB Hang Muscle Or Power Snatches 

(Pick Your Poison… 20 Each Arm Before You Switch Sides… Double Under Penalty If You Set The DB Down Before You Get To 20…)

20 Pull Ups (Air Squat Penalty…)

9 Burpees

800 Meter Run

20 1 Arm Alternating DB Hand Muscle Or Power Snatches

(10 Each Arm Before You Switch Sides… Double Under Penalty Or Mt. Climbers If You Set The DB Down Before You Get To 10…)

10 Pull Ups

6 Burpees

400 Meter Run

10 1 Arm Alternating DB Hand Muscle Or Power Snatches

(5 Each Arm Before You Switch Sides… Double Under Penalty If You Set The DB Down Before You Get To 5…)

5 Pull Ups

3 Burpees

200 Meter Run… TIME!!! 

“What’s The Penalty?!?!” Let’s Say Your On Round Of 20/20 Of The Snatches… If You Drop At Rep 10… You Gotta Perform 10 Double Unders Or 10 Mt. Climbers… Let’s Say You Drop At Rep 15… You Gotta Perform 5 Dubbs Or Mt. Climbers… And So On And So On… On The Pull Ups… Let’s Say Your On Round 20 And You Drop After 3 Pull Ups… You Gotta Perform 7 Air Squats… And So On And So On…

3…2…1…GO!!!

Mando

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5.18.2017 WOD & Scores…

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